Training vs. Working out?

I shared a post on my Instagram the other day that raised some eyebrows. It was a repost from an account called "Squat University". I must say, this particular account puts out some great pieces and provides great information. However, unless in the sphere of health and fitness, a lot of the information provided may go unchecked or mis-understood. In this particular mis-understood.

Firstly, let me state that i've decided to write this based on the numerous responses I got saying " Aren't they the same thing? ...pfff they're the same thing man!....Last time I checked those both do the same thing."

Let's quickly visit the two principles in discussion here and develop why there is such a divide in understanding related to these two training styles.

Training:

Training is in many ways a method. It is a precise development and maintenance of the human body via a designated phasic program a.k.a meso-cycles. Training is typically conducted by athletes and is used to improve performance, optimize recovery, and enhance competitive characteristics. There is more often a much smaller threshold for volume and intensity, a higher degree of emphasis on sport power regulation, and a particular precision to sport specific movements.

Training has intention outside of physiological development. Its end goal is performance centred rather than physique centred. Furthermore, training programs often have respective phase shifts rather than start and stop days as seen with goal oriented working out. An athlete who trains effectively, trains throughout the year but with varied goals. Someone who works out may take short/long breaks of rest, particularly for those competing in shows etc. Training doesn't aim to exhaust the body, it aims to facilitate incremental change and optimal recovery.

Take aways?

- Training intention is driven by performance and body maintenance.

- Training has specific protocols to optimize sport specific performance and recovery.

- Training is most often performed by athletes

- Training is precise

Working out:

Working out in contrast to Training sees a shift in intention and method of development.

Working out however, can be tricky, as it means different things to different people based on their personal level of fitness. For example., what may simply be a physical activity for me, may very well be a work out for someone else. It is all dependent on their current fitness level and ability to maintain external stressors.

For the sake of this article let's set the stage. In reference to "Working out" the individuals partaking in the act of working out are intermediate practitioners with at last 2 years of experience.

So where do the two differ?

Working out, as mentioned above, differs in intention and method of development. With training, the intention is improved athletic performance and optimized anthropometrics. With working out, the intention is a "sexy" physique, to have a nice body. The outward image is more important than the inside function. The goal of working out is to sculpt this greek god body and look fantastic. Nothing wrong with this at all, an aesthetically pleasing body is often a healthy body (not always though).

In terms of method of development, this is where the two greatly divide. Whereas training recruits lower intensity and at times lower volume, working out aims to overload the body with as much exhaustive volume and intensity as possible to place the body in a constant anabolic state. Working out is going into the gym and crushing it 10/10 3-4-5-7 days per week, whereas training is killing it 7-10/10 2-3 times per week, and 4-6/10 3-4 times per week. Working out promotes muscle building and aesthetic but inhibits recovery and movement proficiency, whilst training promotes the inverse with the added benefit of aesthetic.

To piggy back the latter point, the reason working out is less precise and not typically a 12 month out of the year deal is because of the shear volume most practitioners ask of themselves. It is simply too much!

Take aways?

- Intention? Maximum volume and intensity

- Aesthetic driven goals

- Exhaustive rather than restorative

- Less precision in planning

- Less maintainable.

So how to decide which approach fits you?

It's rather simple. If your goal is to improve performance, reduce the risk of injury, and optimize recovery and athletic longevity then you should aim to train. Set up a well planned program from start to finish of your athletic competition year and aim to maintain your growth and minimize degradation throughout your training cycles.

If you want to look good, feel good, and move well. Then work out. Get in the gym 3-6 times a week and crush every workout with high volume and intensity (and perfect form of course). Progressively overload each lift, use compound and isolation lifts, and rep it out till the cows come home. Eat lots of clean food and grow!

Regardless the goal, the mindset of hard work and progression should always drive you day in and day out. Stay fit, stay fresh, and stay passionate!

"Progression is built through consistency and tested by passion"

JB